Informacja o plikach cookies

Alma Market SA właściciel platformy oraz, wykorzystuje pliki cookies, w celach statystycznych oraz reklamowych. Przystępując do korzystania z platformy, możesz zmienić ustawienia służące do obsługi cookies w przeglądarce internetowej.
Jeśli nie dokonasz zmiany ustawień, przeglądanie platformy nastąpi z wykorzystaniem wymienionych plików.

Live healthily

Eat fish and be fit!





Fish are good source of protein and omega-3 fatty acids, that help in keeping our heart in good mood. Thanks to them, we can

prepare fast and healthy breakfast, lunch or dinner. Try it!


Salmon – more and more often graces Polish tables.

It is an oily sea fish with orange and pink meat with a high 

content of omega-3 acids, iodine and vitamins A, B and D. 

Salmon meat is white by nature; it gains its characteristic

colouring owing to the shrimps it eats. A full-grown specimen

can measure 150 cm and weigh up to 45 kg. There are

four types of salmon: European, Atlantic, noble and common.


Buy at >> 


Gilt-head bream – owes its name to a gold bar between the

eyes, whose shape resembles a crown. The gilt-head bream was

a favourite fish of the ancient Greeks and Romans. White,

low-calorie and lean meat of that fish makes it particularly valued

in the kitchen. The gilt-head bream can be eaten without

worries by persons on light diets with fat limitation.


Buy at >> 



Flounder – is a sea fish with a very high content of iodine,

valued in the kitchen due to very good meat. It is best to buy

large flounders, at least 20 cm long, to be certain that the

fish will indeed be tasty.


Buy at >> 


Halibut – is an oily sea fish with a high content of a vitamin A,

and a rich source of proteins. Halibut can reach even 4 m in

length and weigh 300 kg. There are three kinds of halibut: white,

black and blue. Fat contained in that large fish has many

favourable properties, e.g. it has an analgesic effect, easing

rheumatic conditions.


Buy at >> 



Tuna – a sea fish, tastes a bit like red meat, contains vitamin

D and valuable omega-3 acids. It is a treasury of proteins and

phosphorus. The largest tuna ever caught has had 5 m in

length and weighed almost 900 kg! The Atlantic bluefin tuna is

a very fast variety of that fish; it gathers speed of up to 80km/h.


Buy at >> 


Cod – is a real king among the fish species consumed by

Poles.Many gourmets value it for its gentle and white cuts

of meat. Fillets shorter than 30 cm should not be bought

because only such length guarantees that the fish has

reached maturity. Due to a mild taste, cods should not be

served along with sharp additives. Cods consist in 60% of

fat; however, they do not belong to high-calorie fish

species. In 100 g, there is approximately 80 cal only.


Buy at >> 


Rainbow trout – is one of the most universal fish species in

gastronomy. It can match every flavour composing a successful

duet. It is a source of vital minerals, fats and vitamins A, D

and E. Trouts are especially recommended to people suffering

from circulatory problems, dry skin or anaemia.


Buy at >> 


Pikeperch – an average specimen reaches 1 m in length and

weighs 10–15 kg. An important point is the fact that the pikeperch

does not have a specific aftertaste of silt, as opposed to many

freshwater fish species. It has firm, lean, delicate white meat.

That low-calorie fish contains e.g.: iron, vitamins A, B and D.


Buy at >> 


Mackerel – an oily sea fish, which is a natural pill of vitamins

and microelements. Consumed regularly, it protects against

anaemia, high pressure and sight problems. Due to the

selenium content, the mackerel has a positive influence on

immunity. It is particularly recommended to pregnant women and

older people.


Buy at >> 


Turbot – a tasty and healthy sea fish of the flatfish family

inhabiting European water reservoirs. In Poland, it is also

known as 'skarp' and 'płaszczka' – it has delicate, dense, tasty

and low-fat white meat. A full-grown specimen can reach one

metre in length and weigh 25 kg.


Buy at >> 


Sole – is a low-fat fish of the Soleidae family. In 100g, there is

approximately 90 cal. It is a rich source of a vitamin D. In the

French cuisine, the sole is acknowledged as the most exquisite

fish species. Its meat is delicate and tender and comes

easily away from fishbones.


Buy at >> 


Herring – is an oily sea fish that reduces cholesterol and is

abundant in omega-3 acids, selenium and vitamins D and B12.

The herring can be prepared in many ways. It tastes superbly

in oil, cream, with eggs, smoked or as a salad ingredient.


Buy at >> 

                                       Recommended recipes for fish dishes

Halibut with wild mushrooms

Halibut with wild mushrooms

See the recipe>>


 Grilled salmon with vegetables

 See the recipe>>



Cod with asparagus (serves 2)

See the recipe>>


Fried carp

See the recipe>>




Salmon en papillote

See the recipe>>


Fish in jelly

See the recipe>>
52960_34764_losos-pieczony.jpg  8987_ryba-w-galarecie.jpg


Avocado with shrimps or smoked salmon

See the recipe>>


Fish roasted with mozzarella and tomatoes

See the recipe>>
5671_awokado-z-krewetkami.jpg 5656_ryba-zapiekana-z-mozzarella-i-pomidorami.jpg

Fish is a source of fatty omega-3 acids, valuable for health. Before we prepare healthy and delicious meals using fish – it is good to know what is important when buying those healthy products. In the case of fresh fish, the eyes should be clear, transparent and sparkling. The fish should have a delicate fragrance, similar to the one of a raw cucumber. The skin of the fresh specimen should be shiny, and the scale smooth and flawless. The more intense the colour of gills, the fresher the fish is. Faded gills with a white layer indicate that the product is spoiled. Muscle tissue should be springy and firm. Touch the fish and check whether or not, after pressing it with a finger, the meat quickly returns to its original shape.


Frozen fish lose nothing from their taste. Depending upon the species and the storage temperature, they can be suitable for human consumption from six months to even 2 years. A thin layer of ice protects the fish against oxidation and loss of taste. Attention should be paid to how thick the product glaze is – it should constitute approximately 10% of the weight of the fish. Only then can we be certain that we pay for the fish, not for the ice. While thawing the whole fish, it should be poured over with approximately 2 l of water per 1 kg, and 3 teaspoonfuls of salt should be added. As a result, the specimen will not lose its nutritional and taste values. A proper process of thawing of the fish takes 1.5 -2.5 h.


Adequate preparation of the fish will allow us to fully enjoy its taste and health qualities. At first, a raw fish should be cleansed of al l inedible parts, such as eyes, scales, fins and entrails. For scaling, a sharp and stiff knife should be used. The most effective method to scale a fish is from the tail towards the head. The fins of the fish are easiest removed using kitchen shears. While gutting, remember to cut the belly of the fish from the tail towards the head. Having removed the internal organs, it is enough to wash the fish with running water and divide it into parts, depending upon the meal we intend to prepare.



Buy at >> 




Buy at >> 




Buy at >> 



Buy at >>